Name: Playbook - Brynley Joyner - W4/D4: Full body
Uploaded: 2024-03-01T12:58:25.781Z
Duration: 30 min
Description: W4/D4: Full body

Wow that was a tough one but felt good after!

Britt

Avery

Katie 🩵

Naomi

Paula

loved it! quick but effective!🤩💪🏻

Nichol 🫶🏻

LOVED THIS. So quick, yet soooo efficient!! 👏🏽🫶🏽

Malina

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

-start by laying flat on your back
-set up as you touch your opposite hand to the toe above your chest, come down and repeat on the opposite side!

10 per side

Jack knives

Perform a push-up & then go straight into a mountain climber

These can be done with your hands on the floor, or on the dumbbells

Pushup to Mountain Climbers

Triset 1

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

10 per side

Dumbbell renegade rows

-step back into a lunge, while you simultaneously hammer curl your dumbbells to your shoulders, and let them back down to your hips as you step up, and alternate legs!

10 per side

Reverse Lunge Curls

Triset 2

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge

-begin sitting on your butt with your hands supporting you behind your back
-crunch one knee in at a time towards your chest, then lift your legs up into a v!

That is 1 full rep!

SL Knee Drives to V Lift

Triset 3

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

15 per side

Russian twists

- Start with a plank position 
- Push your body forward keeping your core engaged
- Push your body back and repeat sequence

Elbow plank rock (forward to back)

Superset abs finisher

W4/D4: Full body

I thont get what to do here.
Couldnt see intro video, didnt whant to start.
Im from Croatia and diferent language speaker. But 🤷🏻‍♀️🥺

Kiah

i’m sooo excited for this! i’ve been looking for ones like this!

alicia

#1 START HERE!

Love that you put a section of recipes here! Can’t wait to try 😍

Eugenee

Emily

QUICK & EASY RECIPES

Lynlee Jackson

Loving all these travel tips!! Right in time for summer 💕

EATING OUT / TRAVEL TIPS

Mackenzie

Hard lol but good! I’m sweating. I’m very new to working out so I could only do one set.

Angel

Laney

W1/D1: Full Body

didn’t get to finish all due to time but i love doing body weight like this!! like the 45 sec over reps too

Rylee

I got through 3 trisets in 30 minutes! It was good!

Wow the low impact was such a good burn!!

Riley

W1/D2: Lower body / Band & Bodyweight

W1/D3: ACTIVE REST

camryn

Such a great challenge! It feels so good to sweat and move my body! My body is thanking me:)

Adrienne

Erin

W1/D4: Full Body

Diana

Briana

Carissa

W1/D5 Lower Body

Awesome! Took a long walk with my boyfriend and had a great time!

Summer

W1/D6: CARDIO DAY!🔥

W1/D7: REST!

love coming back to busy girl waiting for your new program launch

Sydney

W2/D1 Full body

Alli

Chloe

This is an absolute burner!! i loved it😍🔥

Marcsi

W2/D2 Lower body

W2/D3: ACTIVE REST

Did this with ankle weights: OH MY GOODNESS what a sweat 🥵

Katie

Completed this one in Europe with my sister! it was perfect when you don’t have equipment to work with!

W2/D4 Full body

Nicole

Elizabeth Wiley

W2/D5 Lower Body (dumbbell & band)

W2/D6: CARDIO DAY!🔥

W2/D7: REST!

I haven’t sweat this much since I did track!

W3/D1 Full Body

Such a tough body weight workout - loved it!

Emma

briella

Such a good bodyweight workout! I’m dripping!🥵

W3/D2 Lower body

W3/D3: ACTIVE REST

Estella

Gisele Rigo

W3/D4 Full Body

Milé Uys

W3/D5: Lower body

W3/D6: CARDIO DAY!🔥

W3/D7: REST!

just wasn’t in it today but got through this one as i remebered i loved it

This was way longer than 30 mins and I even made modifications so if you’re actually short on time don’t do this workout. Good workout but I couldn’t even finish due to time sadly.

Steph

Feel so good!! Triceps will definitely be sore tomorrow 🥵

W4/D1: Full body

Caroline

W5/D2 Lower Body

W4/D3: ACTIVE REST

W4/D5 Lower body

W4/D6: CARDIO DAY!🔥

W4/D7: REST!

perfect full body before my move today💗💗💗

So sweaty and the perfect 30 min workout!!

It looked easy but I ended up sweating so much hhaahhaha🫶🏻🫶🏻love it!

W4/D4: Full body

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